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- Flat Bench Press.
- Incline Bench Press.
- Decline Bench Press.
- Flat Dumbbell Press.
- Incline Dumbbell Press.
- Decline Dumbbell Press.
- Dumbbell Fly.
- Pec Deck.
- Cable Crossover.
Band Bent-Over Row.Renegade Row.Dumbbell Single Arm Row.Chest-Supported Dumbbell Row.Inverted Row.Seated Cable Row.Pull-Up or Chin-Up.Lat Pulldown.Kneeling Lat Pulldown.DeadliftKettlebell Swing.
MONDAY – CHESTTUESDAY – BACKWEDNESDAY – BICEPTHURSDAY – SHOULDERFRIDAY – TRICEPSATURDAY – LEGS Before starting the workout 15 mins of stretching is compulsory. It makes your body pumped-up and ready to hit the machines.10 mins of the treadmill and 5 mins of stretching workout. Do not go hard on the first day, let your body get into the flow first.The first week will be hard, then the body gets used to it.
As a vegetarian, you should know the results will be slow compared to a non-vegetarian.It does not mean that you won’t get it, Keto is the fastest way of losing fat compared to other diets.Rule 1: Keep your overall carbs bellow 20 grams.Rule 2: Only eat food that has less than 5 grams carbs per 100 gram.The big disadvantage is you will get constipated.Meal 1: Malai Paneer made from full-fat milk.Meal 2: Protein shakes.Meal 3: Green leaves vegetable. Meal 4: Omelette or scrambled egg (If you consume eggs optional).Keep the numbers in minds about your meals, keep counting.
- This isn’t the fixed diet that you going follow, throughout the keto diet.
- Every subsequent week you should reduce the calories.
- Meal 1: Isolate Protein + Water (1 Scope) you can have Whey Protein too.
- Meal 2: 125 gram Fried chicken breast.
- Meal 3: 4 egg Omelette (Before workout).
- Meal 4: Isolate Protein + Water.
- Meal 5: Stir-fried green vegies (Important meal).
- Meal 6: Grilled fish.
- Meal 7: Lamb (Mutton) Kababs 4 piece. (optional)